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Barley Stew

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. Prep
30 min.
Cook
60 min.
Ready In
90 min.
4 servings
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 
Metric measurements

Ingredients

1cup pearl barley
1large onion chopped
2each garlic clovesVideo peeled and minced
4slices ginger
2cans tomatoes whole, peeled, cut into chunks*
2each carrots chopped
1small kidney beans, canned *
1teaspoon curry powder optional
4each celery stalks cut into small pieces
2-3each potatoes peeled, chopped
5cups water
* not incl. in nutrient facts

Directions

Place barley in large Pyrex bowl, add water, cover with plastic wrap and nuke for 20 minutes on full power. May need 10 more minutes until barley is cooked.

Saute onion, garlic, ginger and curry in nonstick pan. Continue to sauté adding the remaining ingredients; bring to a boil and turn to a simmer.

Simmer 30-45 minutes until potatoes & carrots are cooked. You may have to add more water.

Serve with hot bread.

Variations: Add other vegetables such as corn, peas. Omit potatoes.

First published: last updated: 2012-10-01

Nutrition Facts

Serving Size 554g (19.5 oz)
Amount per Serving
Calories 3524% of calories from fat
 % Daily Value *
Total Fat 1g 2%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 267mg 11%
Total Carbohydrate 25g 25%
Dietary Fiber 12g 48%
Sugars g
Protein 22g
Vitamin A 107% Vitamin C 25%
Calcium 10% Iron 16%
* based on a 2,000 calorie diet How is this calculated?
 
 
 
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